BENEFITS OF SOCIAL MEDIA FOR PERSONAL TRAINERS

It is common for many people to use social media as a tool to search for businesses and services. Using social media as a personal trainer can help you grow your personal training business. Social media cannot replace human contact, however it can provide you with a platform to communicate and share ideas.

As a personal trainer, you will be able to communicate with existing clients and connect with other personal trainers and mentors to share ideas and stay motivated. Plan a social media strategy, set objectives and goals such as:

  1. Engage with your current clients: create a group and start a conversation that will allow people to communicate with you. Post regular messages or even start your own blog to motivate your clients.
  2. Attract new clients: Send out e-newsletters, offer free seminars to new clients or offer special deals and competitions to entice new clients to try your service.

You can also use social media to stay in touch with other people in the fitness industry. You can share ideas with colleagues by joining fitness related groups.

If you are a personal trainer, check out our ClubPT program which is designed especially for personal trainers. It’s free to join and offers many benefits. Click here to visit the website for more information.

PIVOTING IN NETBALL

Once you have gained possession of the ball, you might find that you are in a difficult position to pass to anyone. If you are in this situation you have the option of taking one step in any direction, better known as pivoting.

Balance is key in netball, before attempting the pivot you must regain balance. If you try to execute a pass while not fully in control there is a chance that an opposing player will intercept.

Once you are fully balanced you can start the manoeuvre. Choose the direction you want to be in and move one of your legs to make it point that way. The rotation is done on the ball of your stationary foot, while swinging the other leg around. If you are not happy with your position after your first pivot, do it again.

It is important to remember that the rules state that you can only move one of your legs, so once you have pivoted you must continue to keep the stationary leg still. Your upper body should also be kept as stationary as possible during the pivot. Keep your eye on the game at all times and be ready to execute a pass once you are stationary and under control. Your stationary foot must remain in contact with the floor until you have released the ball.

You need to keep your eye and mind on the game when pivoting and you need to be able to do it in the blink of an eye. The only way to achieve this and make it effective in a real game situation is to practice!

SOCCER COACHING TECHNIQUES

Whether you are coaching an under 9’s game of soccer or the top senior team at your club, there are a variety of techniques you can employ to get the best out of your team. A good soccer coach will always focus on three key areas of the game: fitness, ball skills and tactics.

Fitness

Many soccer games are won and lost in the final minutes, so make sure that your team has the required fitness level to compete for the entire match. Fitness training should begin at the very first practice and continue throughout the season.

At the beginning of practice, have your players warm up by jogging around the field. After 15 minutes of warm up activities your player’s muscles will be ready for more intense training. Lead the team through a variety of different stretches. To build endurance, end practices with a jog. Fitness level is crucial and allows you to begin to build your player’s skills on the ball.

Ball skills

The skills you emphasise with your players will depend greatly on your team’s style of play. If you want your team to attack down the wings, craft your practices around crossing drills. For example, have your wide midfielders stand in a line at the corner flag and take turns crossing the ball into the box for your forwards to attack.

If you prefer slick, possession soccer, set up a scrimmage where your players only get two touches on the ball. This will encourage quick thinking and quick action. Professional players often play small-sided games with miniature goals as a way to improve first touch and speed of play. Also, make sure that you incorporate at least one drill that requires your players to strike the ball with each of their feet.

Tactics

Some coaches start with a favourite formation and then plug in the players at their disposal, while others assess the talent available to them before they decide on which formation to use. Unless you are a veteran soccer player, it is probably better to build your tactics around the abilities of players on your squad.

There are numerous player configurations such as 4-4-2 and 3-4-3 that are effective to use. Try to build the ‘spine’ of your team around your best players. If you put your smartest player at sweeper (a central defender who plays behind the other defenders)  your best passer in the centre of the midfield and your speediest player or best dribbler as striker you will have a solid axis around which to build the rest of your starting 11.

HOW CAN YOU PREPARE FOR PLAYING ON CLAY?

When you play outdoor on a clay tennis court, one of the underrated factors is unpredictability. Clay courts are moody. When it’s warm and dry you can be versatile in your choice of tactics, but if the weather changes and court gets wet and the balls get heavy it is as if someone has flicked the slow motion switch. Even on a dry day it can be very difficult to play when a swirling wind gets up and blows the clay in your face. The most effective clay court players are those who are mentally tough and ready to adapt promptly and positively to all different challenges that get thrown at them.

You can expect the ball to bounce higher than on other surfaces when playing on clay. To take advantage of this many clay court specialists use relatively closed grips and an open stance base which allows them to whip up through the hitting zone to produce high-rolling topspin drives. A kicking second serve is also very useful.

You can expect the points to last longer than on other surfaces. You need to build up your physical and mental stamina. Even if you attack the net in an attempt to shorten the points, you should be ready to play two or three volleys in a row which is very demanding on the knees and thigh muscles.

You can expect movement to be difficult. As clay is not so firm underfoot as other courts, twisting and turning can present real problems. Make this work to your advantage by wrong footing your opponent. Try to master the art of sliding into your shots. You need to consistently practice these technical skills and build up your stamina.

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HOW TO SHOOT A JUMP SHOT IN BASKETBALL

A jump shot is best used when you are charging down the court and cannot dribble past your opponent. Make a sudden stop with both feet landing at the same time. Transfer your forward movement into a vertical leap. Focus on the rim and shoot. Use our step by step guide to master your jump shot:

  1. Place your feet shoulder width apart.
  2. Put your shooting arm up and bend your wrist at a 90 degree angle
  3. Place your other hand on the side to help stabilise the ball.
  4. Hold the ball above your head at your desired height.
  5. Elevate straight up while holding the ball tightly
  6. Square up with the hoop when you have reached the highest point.
  7. Extend your shooting arm up and snap your wrist to propel the ball towards the rim
  8. The ball should leave the fingertips and point towards the ground afterwards
  9. Keep your eyes focused on a spot on the back of the rim
  10. Maintain a good follow through with the wrist

Perfecting the jump shot allows an average player to become a scoring machine. However in the face of tougher, taller and smarter defenders you may need to consider another type of shot such as the fade-away and the leaner.

REVIEW: NIKE TIEMPO LEGEND IV ELITE FOOTBALL BOOTS

The Nike Tiempo Legend IV Elite football boots offer players with a new rich touch and feel like never before. The Tiempo Legend IV Elite is a leap forward for Nike in terms of Tiempo design. It is a boot built around tradition but also features significant updates to suit the modern game.

Nike Flywire technology has been introduced to the Tiempo for the first time to add strength and suppleness to the boots. The Flywire threads have been bonded to the leather to ensure that touch is not sacrificed. The Flywire technology also reduces the layers of construction on the upper to keep the Tiempo soft.

A key feature of the Nike Tiempo Legend IV Elite football boots is the vamp stitching on the upper which provides players with the soft touch and feel they require during the game. The new diagonal stitching prevents the boot from over stretching while the minimal stitched area at the front of the boot creates a clean surface for great touch.

Another key change made to the Tiempo Legend IV Elite is the heel design. The coloured diagonal heel stripes have been designed to increase visibility to enhance your teammates peripheral vision towards the shoe. The carbon fibre sole unit reduces the weight of the Tiempo to make it more responsive and ensure players will experience greater performance on the field.

The Nike Tiempo Legend IV Elite football boots are now available at Sportsmart. You can view the Nike Tiempo Legend IV Elite football boots online or visit your nearest Sportsmart store to try a pair on for yourself.

HOW TO WEAR A HEART RATE MONITOR

Heart rate monitors are helpful for both athletes and exercisers looking to improve fitness. Keeping the heart rate at an appropriate training zone is the key to tracking and improving fitness levels, a heart rate monitor can do this. Most models are simple and consist of a chest strap and watch that are easy to put on during your workouts.

When trying to wear a heart rate monitor, start by determining the front of the chest strap. This is usually a hard plastic versus the back of the strap which is usually made of an elastic material.

Slightly dampen the sensors on the back of the front of the chest strap by wiping it with a damp cloth. This will allow for a stronger connection for the heart rate reading.

Remove your shirt and align the front and middle of the chest strap directly in the middle of your chest just under the breast plate.

Ensure that the hard plastic portion of the plate is resting directly against the skin.

Wrap the back of the strap, or the elastic portion around your back and secure it on the other side or wherever the clasp buckle may reside. It should be like wearing a belt around your lower chest.

Secure the strap and adjust it so that it fits snugly against the body and will stay in place during your exercise. Move around and jump up and down to ensure it doesn’t shift.

Bring the wrist watch portion of the monitor in range with the front of the chest strap and allow it to register the heartbeat and set any other controls according to the instructions of your specific model.

Place the watch on either wrist so that it is in a comfortable position for you. Begin your workout and track your heart rate.

Sportsmart stocks a variety of heart rate monitors. You can view our heart rate monitors online or visit the fitness department of our stores to see our range and get expert advice from our fitness staff.

HOW TO DO A THROW-IN IN SOCCER

Throw-ins are somewhat crucial moments in a soccer game. They present an opportunity to maintain possession of the ball, capitalise turnover or unfortunately lose possession of the ball yourself. A throw-in is a fundamental skill in soccer. Many players ignore the development of throw-in skills, you can read our article to help you develop your throw in.

Pick up the ball. Unless you are a goalie you don’t get to use your hands much in soccer, so enjoy it while you can. Grip the ball with both hands and bring it behind your head. Your hands should be behind your head so your palms will push the ball forward when you throw it in. Make sure you have a firm but comfortable hold on it.

Position your feet facing the field. Stand a few feet behind the sideline so that you can run up to the line without crossing it. Some players like to keep their feet together, while others like one foot in front of the other. Do what you feel is most comfortable for you. Make sure you are facing the direction you would like to play to the ball.

Scan the field. Deciding where to deliver the ball is the most important step. You may have set plays for this or you may just need to find an open player. Once you have made your decision, you’ll need to execute quickly so that your opponent can’t detect where you are going to throw.

Run up to the sideline and throw the ball. Get a short running start, just 2-4 steps to help you gain the needed momentum to power the ball to its target.

Arch your back slightly. Do this right before you are ready to actually throw the ball. Many players try to throw exclusively with their arms, but most of the power should come from the back and shoulders as well as the momentum from your running start.

Square up with your target and plant your front foot. When you are ready to throw the ball, make sure your shoulders are square with your intended target. This is crucial for making an accurate throw and also necessary because the ball must travel directly over your head. Now stop your run and plant your leading foot. Remember to keep both feet down to avoid an infraction call by the referee.

Release the ball. Bring your arms up and forward so that your hands and the ball travel directly over your head. At the same time bring your arched back forward like a spring and drag the toe of your back foot on the ground. Extend your arms fully and release the ball from just behind the head. Remember to keep your head up or facing straight after the ball is released so you don’t just throw the ball at the ground.

Run on to the field and re-enter play. You have completed the throw-in and hopefully you got the ball to your teammate. Now get back out there to help move the ball into scoring position. If, on the other hand you accidentally threw the ball to your opponent you can make up for it by running to try to steal the ball back.

HOW TO FIND THE RIGHT PERSONAL TRAINER FOR YOU

Some individuals need the help, education and motivation that a personal trainer can provide. If you know that you train better when you have the guidance of an expert to encourage you, you should consider enlisting the assistance of a personal trainer. Keep the following factors in mind when searching for a personal trainer that will best match with your needs.

  1. 1.       Don’t be afraid to ask questions – How do I burn stomach fat? Will I tone up in time for summer? No matter what fitness-related question you have, your trainer should be able to help you. Even if they do not know the answer off the top of their head, they should have access to the information that you need and be able to explain it in a way that makes it easy for you to understand.
  2. 2.       Ask about training and certificates – Find out what classes your trainer took to earn their certification. You can find information about the certification that your trainer has by looking it up online. If you have a specific need such as strength training or weight loss you should seek a trainer that specialises in the area you want to improve.
  3. 3.       Decide your budget in advance – Determine what you are willing to spend on personal trainer costs before you begin. Take advantage of any introductory offers or trial sessions that are available. Many trainers offer free consultations or a free initial session so you can get to know each other.
  4. 4.       Match your personalities – Personality is often overlooked when seeking a personal trainer. You will be spending time in a close setting with this individual so it is important that you feel comfortable around them. You are more likely to have success with a trainer who matches your personality and work out style.
  5. 5.       Find a convenient location – If you have a home gym, you might want to find a personal trainer who is willing to come to your home to train you. Otherwise your local gym is a good place to start. If you already have a gym membership, ask the gym staff about personal training and if they have a recommendation.